Superkids:

3 kierrosta:

30 maastavetoa pallolla
20 seinäpalloa
10 russian twist

Ninjat

3 kierrosta:

30 mave tangolla
20 seinäpalloa
10 russian twist pallolla

Skills
power snatch

WOD
5 RFT
- 5 power snatch
- 10 TTB
- 1'30" skip run

15 Minute AMRAP

100M Sprint
20 KB Swings 25#
20 Sit Ups

6 + 112

Onyx Summit
2 miles

10 min prep

FULL BODY & ISO

3 stations, 2 set ups of each, You Go I Go format

SQ & Deficit KB Sumo Pulse

2mins off

BENCH & Standing tricep ext

2mins off

SUMO DL & Banded Glute Thrust

2 mins off

45s ON : 15s OFF (to switch) x 6 (each partner X3 of each exercise)

22 mins working - 27 mins with explanation

10mins finisher

Rack sit
Hollow rock
Glute Bridges
Hollow Bicycles
SQ Jump
Up Down Planks
X 2 if time

AMRAP 7min
10 power snatches @40/25
3 bar muscle ups

2 x maksimitoistot leukoja + 2 x sama määrä dippejä penkillä

Omat vatsat

" Complete 12-9-6 reps of:

-Front squat (90/60)
-Muscle up"

Wod
Treeni:
Every 2 min x 7
Row 175m/125m (max 30s)
30 Double under (max 30s)

Hiki:
Every 2 min x 7
Row 175m/125m (max 30s)
30 Single unders (max 30s)